According to the World Health Organization, an estimated 17 million people die of cardiovascular diseases, particularly heart attack and stroke, every year. That is a pretty impressive amount I would say. An unhealthy diet is, besides smoking and physical inactivity, one of the main risk factors for cardiovascular diseases. Nowadays a lot of attention goes to lowering cholesterol levels. Though, there is also a ‘good’ cholesterol component in your body: High-density lipoprotein or HDL. HDL counteracts ‘bad’ cholesterol or LDL by helping to remove LDL deposits from the arteries. Consuming natural fat foods which are high in unsaturated fats increase your HDL cholesterol level. Therefore eating avocados, lots of fish (especially oily fishy like salmon and tuna) olives, olive oil, seeds and nuts will lower your risk of cardiovascular diseases. The following recipe is a perfect and easy way to increase your HDL levels and great to eat after a yoga session. You can easily make this recipe suitable for vegetarians or vegans by replacing the fish for haloumi or tofu.
Servings: 2 persons main or four persons as a side dish
Total time: 35 minutes
- 250 gram wholemeal pasta
- 200 gram green beans
- 1 avocado
- Handful olives
- 150 gram salmon or tuna (fresh or from can)
- ¼ cup sundried tomatoes
- 2 tablespoons sunflower seeds
- 1 tablespoon olive oil
Cook the pasta and green beans al dente. Slice up the avocado, fish and sundried tomatoes. Place all the ingredients in a bowl and if you wish add some olive oil. You can eat the salad either cold or slightly warm.
You can drink a glass of red wine with your meal, since this can also increase your HDL levels, if you keep it in moderation.